This recipe comes from the book 'Living the G.I. Diet' by Rick Gallop. The original recipe calls for a cup of canned stewed tomatoes, but I substitute a cup of canned Italian style diced tomatoes.
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Units: US | Metric
- 1 teaspoon olive oil
- 1 small onion, finely chopped
- 2 garlic cloves, minced
- 3/4 cup bulgur
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1 1/2 cups vegetable broth
- 1 cup canned diced tomato, undrained
- 2 red new potatoes
- 1/4 cup water
- 1 (19 ounce) can chickpeas, drained and rinsed
- 1 cup frozen peas
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 2 tablespoons chopped fresh flat-leaf parsley
- 1Heat oil in nonstick skillet over medium heat. Add the onion, garlic, bulgur, oregano, and basil and cook until the onion is softened, about 5 minutes. Add the broth and tomatoes, and bring to a boil. Reduce the heat to a simmer, cover, and cook until the bulgur is just tender, about 10 minutes.
- 2Preheat the oven to 400 degrees F.
- 3Meanwhile, pierce the potatoes all over with a fork. Place the potatoes in a small bowl with the water and microwave on high for 5 minutes. Let cool.
- 4Add the chickpeas, peas, and half each of the salt and pepper to the bulgur mixture and stir to combine. Scrape into an 8-inch casserole dish, smoothing the top.
- 5Thinly slice the potatoes and layer them, overlapping slightly, on top of the bulgur mixture. Sprinkle with the remaining salt and pepper and the parsley.
- 6Bake until the mixture is bubbly, about 20 minutes. Let cool slightly before serving.
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Nutritional Facts for Vegetarian Shepherd's Pie
Serving Size: 1 (362 g)
Servings Per Recipe: 4
- Amount Per Serving
- % Daily Value
- Calories 412.7
- Calories from Fat 36
- Total Fat 4.1 g
- Saturated Fat 0.6 g
- Cholesterol 0.9 mg
- Sodium 1190.8 mg
- Total Carbohydrate 81.9 g
- Dietary Fiber 15.7 g
- Sugars 7.1 g
- Protein 15.4 g
The following items or measurements are not included: